Lying Leg-Hip Raise
Lying Leg-Hip Raise Exercise Description
The lying leg–hip raise is a bodyweight core exercise that combines hip flexion with a controlled posterior pelvic tilt to lift the tailbone from the floor. It primarily trains the rectus abdominis and external obliques to stabilize and curl the pelvis, while the hip flexors (iliopsoas and rectus femoris) raise the legs. The goal is lumbopelvic control: keeping the ribcage down and the lower back from arching as the legs move. Range is adjustable—bending the knees shortens the lever and can make maintaining spinal position easier. Performed smoothly without momentum, it reinforces trunk flexion strength and the ability to resist lumbar extension throughout the leg raise and brief hip lift.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying Leg-Hip Raise Exercise
‘- Lie supine with arms by your sides, palms down. Set head and ribs heavy on the floor; gaze straight up.
– Brace lightly, then posteriorly tilt the pelvis so your lower back contacts the floor without jamming.
– Start with legs together and straight or slightly bent; ankles neutral.
– Exhale, maintaining your ribcage down. Flex the hips to raise the legs toward vertical while keeping the lower back from arching.
– At the top, continue by curling the pelvis—lift the tailbone a few centimeters as if drawing the pubic bone toward the ribs.
– Inhale, lower the pelvis back down with control, one segment at a time, keeping the abdominals engaged.
– Lower the legs only as far as you can maintain pelvic control and a non-arching lumbar position; stop before losing contact or control.
– Move smoothly—no swinging, kicking, or throwing the legs.
– Keep shoulders relaxed and neck neutral; avoid pressing the head forward.
– If control is difficult, bend the knees or reduce range until you can keep the pelvis posteriorly tilted throughout.
Lying Leg-Hip Raise Tips
‘- Keep your head and ribcage heavy on the floor with your gaze straight up.
– Lightly brace, then posteriorly tilt your pelvis until your lower back contacts the floor without jamming.
– Maintain your ribcage down as you exhale and raise your legs.
– Keep legs together with ankles neutral, and choose straight or slightly bent knees before you start.
– As you lift the legs, focus on not letting your lower back arch away from the floor.
– At the top, curl the pelvis by lifting the tailbone a few centimeters, drawing the pubic bone toward the ribs.
– Lower the pelvis back down one segment at a time, keeping the abdominals engaged.
– Only lower your legs as far as you can without losing pelvic control or lumbar contact.
– Move smoothly throughout—avoid swinging, kicking, or throwing the legs.
– Keep shoulders relaxed and neck neutral; avoid pressing the head forward.
Lying Leg-Hip Raise Beginner Introduction
The lying leg–hip raise is a bodyweight core movement performed on the back, where the legs travel upward and the hips gently roll to bring the tailbone slightly off the ground. The abs and side abs handle most of the work of curling the pelvis, while the front of the hips and thighs assist in lifting the legs. This combination targets front-body strength and teaches the midsection to guide the motion rather than letting the lower back take over.
A key theme in this exercise is steady control through the trunk as the legs move. The action emphasizes drawing the front of the body toward the pelvis while preventing extra arching through the lower spine. The motion is meant to be smooth and unhurried, with no swinging or throwing of the legs for momentum. Leg position can vary from straighter to more bent, and the height of the leg lift can change, allowing the challenge to match a person’s current control of their core and hip position.